{"id":11809,"date":"2017-09-19T04:57:21","date_gmt":"2017-09-19T04:57:21","guid":{"rendered":"http:\/\/localhost\/hk-blog\/mr-olympia-2017-phil-heath-workout-and-diet-plan-bid-6527\/"},"modified":"2025-04-25T11:19:09","modified_gmt":"2025-04-25T05:49:09","slug":"mr-olympia-2017-phil-heath-workout-and-diet-plan-bid-6527","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/mr-olympia-2017-phil-heath-workout-and-diet-plan\/bid-6527\/","title":{"rendered":"Mr. Olympia 2017 Phil Heath Workout and Diet Plan"},"content":{"rendered":"

Phill Heath or \u00a0Phillip Jerod Heath is an American IFFBB professional Bodybuilder. He successfully vanquished his rivals and became a seven-time Mr. Olympia winner from the year 2011 to 2017. He has now matched the record of the Bodybuilding Legend – Arnold Schwarzenegger<\/span><\/a> on winning 7 Mr. Olympia titles.<\/p>\n

Phill has always been an inspiration to the people wanting to build their career in bodybuilding.He was a part-time bouncer at a Nightclub and even did three jobs at a time along with his training to support his passion for Bodybuilding. He was so inspired by Flex Wheeler that he used to keep his pictures along with his Bed-side for motivation and a constant reminder to work on his body. He won the nickname “THE GIFT” from his first ever competition i.e. “THE ROCKY MOUNTAIN NOTHERN PHYSIQUE COMMITTEE [NPC].”<\/p>\n

Image Source: <\/em><\/u>workouttrends<\/em><\/u>.com<\/em><\/u><\/span><\/p>\n

Phill’s each workout session lasts for about two hours, 5 days a week under the guidance of Hany Rambod. He trains each body part twice and dedicates one complete day to cardio ending the week with a rest day. Let’s have a peek at the Phil Heath workout and diet plan that has rewarded him with such a perfectly ripped body.<\/p>\n

Phil Heath Workout Plan<\/strong><\/span><\/u><\/h2>\n\n\n\n
DAY 1 – MONDAY<\/strong><\/span><\/caption>\n
Legs – Quads, Hamstrings, and Calves<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Exercise<\/strong><\/td>\nSets & Reps<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n\n\n
Stiff Legged Deadlift<\/span><\/a><\/strong><\/td>\n4 sets, 8-10 reps<\/td>\n<\/tr>\n
Leg Curls (lying)<\/td>\n4 sets, 8-10 reps<\/td>\n<\/tr>\n
Leg Curls (seated)<\/td>\n7 sets, 10-12 reps<\/td>\n<\/tr>\n
Leg press<\/td>\n4 sets, 15-20 reps<\/td>\n<\/tr>\n
Calf Raises (standing)<\/td>\n4 sets, 15-20 reps<\/td>\n<\/tr>\n
Calf Raises (seated)<\/td>\n7 sets, 10-12 reps<\/td>\n<\/tr>\n
Leg Extensions<\/td>\n4 sets, 10-12 reps<\/td>\n<\/tr>\n
Front Squats<\/td>\n4 sets, 10-12 reps<\/td>\n<\/tr>\n
Leg Press<\/td>\n3 sets, 12 reps<\/td>\n<\/tr>\n
Hack Squats<\/td>\n7 sets, 7reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
DAY 2 – TUESDAY<\/strong><\/span><\/caption>\n
Chest and Triceps<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Exercise<\/strong><\/td>\nSets & Reps<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n
Incline Dumbbell \u00a0Press<\/span><\/a><\/strong><\/td>\n4 sets, 10-12 reps<\/td>\n<\/tr>\n
Incline Dumbbell \u00a0Fly<\/td>\n4 sets, 10-12 reps<\/td>\n<\/tr>\n
Hammer Bench Press<\/td>\n3 sets, 10-12 reps<\/td>\n<\/tr>\n
Pec-Decks<\/td>\n7 sets, 10-12 reps<\/td>\n<\/tr>\n
Triceps Pushdown<\/td>\n3 sets, 10-12 reps<\/td>\n<\/tr>\n
Dips<\/td>\n3 sets, 10-12 reps<\/td>\n<\/tr>\n
Close-Grip Bench Press<\/td>\n3 sets, 10-12 reps<\/td>\n<\/tr>\n
Triceps Extension (lying)<\/td>\n7 sets, 10-12 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n
DAY 3 – REST<\/strong><\/span><\/span><\/caption>\n<\/table>\n\n\n\n
DAY 4 – THURSDAY<\/strong><\/span><\/caption>\n
Back and Biceps<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Exercise<\/strong><\/td>\nSets & Reps<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n\n\n
Wide-Grip Pull-Ups<\/td>\n3 sets, 10-12 reps<\/td>\n<\/tr>\n
Power-Grip Chin-Ups<\/td>\n3 sets, 10-12 reps<\/td>\n<\/tr>\n
T-Bar Rows<\/td>\n4 sets, 12 reps<\/td>\n<\/tr>\n
Bent Over Rows<\/td>\n4 sets, 12 reps<\/td>\n<\/tr>\n
One-Arm Dumbbell Rows<\/td>\n3 sets, 12 reps<\/td>\n<\/tr>\n
Straight Arm Pulldowns<\/td>\n7 sets, 10-12 reps<\/td>\n<\/tr>\n
Standing EZ-Bar Curls<\/td>\n3 sets, 12 reps<\/td>\n<\/tr>\n
Hammer Curls<\/td>\n3 sets, 12 reps<\/td>\n<\/tr>\n
Concentration Curls<\/span><\/a><\/strong><\/td>\n3 sets, 12 reps<\/td>\n<\/tr>\n
Preacher Curls<\/td>\n7 sets of 8-10 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
DAY 5 –\u00a0FRIDAY<\/strong><\/span><\/caption>\n
Shoulder and Traps<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Exercise<\/strong><\/td>\nSets & Reps<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n
Smith Machine Military Press<\/td>\n4 sets, 10-12 reps<\/td>\n<\/tr>\n
Dumbbell Front Raise<\/td>\n4 sets, 10-12 reps<\/td>\n<\/tr>\n
Upright Rows<\/td>\n4 sets, 10-12 reps<\/td>\n<\/tr>\n
Dumbbell Lateral Raise<\/td>\n7 sets, 10-12 reps<\/td>\n<\/tr>\n
Dumbbell Shrugs<\/td>\n4 sets, 12 reps<\/td>\n<\/tr>\n
Barbell Shrugs<\/td>\n4 sets, 12 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n
DAY 6 – CARDIO \u00a0 DAY 7 – REST<\/strong><\/span><\/span><\/caption>\n<\/table>\n

(Workout and Diet Plan Source: <\/em><\/u>borntoworkout.com)<\/em><\/u><\/span><\/p>\n

Image Source: Muscle & Fitness<\/em><\/u><\/span>
\nPhil Heath Diet Plan<\/strong><\/u><\/span><\/p>\n

Off-Season Diet:\u00a0<\/strong><\/span>Phill consumes 5000 calories per day coming from 400gms of protein and 600gms of carbs.<\/strong><\/em><\/p>\n

Meal 1<\/strong><\/span><\/span><\/p>\n